Classic Hummus

Hummus is one of the famous dips that is known for it's creamy smooth texture as well as it's versatile ways to consume it. Hummus is one of the staple food in the Middle East, North Africa and the Mediterranean, and has become immensely popular in other parts of the world in recent years. It can be eaten as mezze (appetizer) with pita bread, chips, vegetables such as carrots, celery, cucumbers or crackers, or as a spread in wraps and gyros. These are just some of the many ways to enjoy this delicious creamy dip. I absolutely love to eat Hummus with falafals or spread it on wraps. It adds so much more flavor to the dish that I can't resist myself from having it again and again. This bowl of goodness doesn't last long in my house as my family loves devouring this creamy dip with homemade Mediterranean meal! 

So let's back-track a little bit and make sure we understand what is Hummus.

The word Hummus literally means chickpeas in Arabic. It is a thick puree or spread made from cooked and smashed chickpeas, tahini, lemon juice, olive oil, ground cumin, salt, garlic and cold water. It is super easy to make with just a few tricks and techniques to get the perfect texture. 

Now-a-days there are many variations available to this classic dip and most of them taste amazing as long as they are made at home or eaten freshly made. I have tried store brands but they are nowhere near the authentic Hummus taste. Also, it is so much cost effective to make this creamy dip at home as most of the ingredients can be found in your pantry or easily available in grocery store. The classic Hummus recipe that I am sharing today is not only vegetarian but it is vegan, gluten free, nut free and dairy free! 

Nutritional Value

Chickpeas also known as garbanzo beans are one of the ancient legumes which have been consumed for over 7,500 years!!! They are very healthy and nutritious. They are an excellent source of dietary fiber and plant based protein. Chickpeas are full of vitamins and minerals including manganese, folate (Vitamin B6), copper, zinc, and phosphorous. According to various sources, chickpeas contain complex carbs that burn slowly in our body which in turn help control the sugar levels in our body and keep us feeling fuller for longer period of time. They also help improve digestion, thanks to the high fiber content in them. Often my lunch is a bowl of chhole, spicy chickpeas or chickpeas salad and I don't have to munch on any junk or snack for hours.

Tahini is another robust ingredient in preparing Hummus. Tahini is made from sesame seeds and is super rich in vitamins, minerals, protein and healthy fats. The protein in Tahini is higher than any dairy product or nuts. According to various sources, it is also an excellent source of vitamins B and E and minerals like calcium, magnesium, thiamine and iron. The vitamins in Tahini can improve our brain health while the high amount of anti oxidants provides anti bacterial properties to it. Although Tahini is full of nutrients, it is advisable to eat it in moderation due to high levels of fats and calories.

Together these two super ingredients make Hummus a very healthy and nutritious dip. So let's get started with the recipe for delicious creamy Classic Hummus...

Notes/ Tips

• I have soaked chickpeas overnight and pressure cooked them, however, you can also use canned chickpeas and boil them for a few minutes. 
• It is important to buy good quality Tahini as it has a big role to play in preparing Hummus. If possible, use homemade Tahini. 
• Use fresh lemon juice as much as possible. The bottled lemon juice or vinegar doesn't taste as amazing! 
• I am using food processor to make Hummus, you can also use a high powered blender. 

Ingredients

2 1/2 Cup soaked chickpeas (about 21 oz canned beans)

1/3 Cup Tahini

1 Lemon

2-4 Garlic cloves 

1/2 Tbsp Cumin powder

1/2 Tsp baking soda

2 Tbsp extra virgin olive oil

Few ice cubes

Salt to taste

For garnishing

Finely chopped fresh parsley 

Paprika

Extra virgin olive oil

Instructions

Soak chickpeas overnight or at least 8-10 hours. The beans will be more than double in quantity after being soaked. Skip this step if using canned beans. 

Pressure cook the chickpeas with some salt and baking soda for 3 whistles. If using an electric cooker, cook them on manual high pressure mode for 15 minutes. For canned beans, boil the rinsed chickpeas with salt and baking soda for 15-20 minutes. Baking soda help separate the skin of the chickpeas.

Open the cooker after it naturally releases the pressure. Drain the hot water from the cooker and add cold water. 

Now, separate the skin of chickpeas as shown in the video below. You will notice the chickpeas' skin floating on the top of your pot as you separate them. Roughly remove the skin from the top and drain the rest of the water. Don't worry about removing skin from all the chickpeas as it will take a long time and the result will not differ much. This step is important to get the silky smooth texture of the hummus.

Next, start adding all the ingredients to your food processor. Chickpeas, tahini, lemon juice, garlic, cumin powder, salt and extra virgin olive oil.  

Run the food processor for about 1 minute. Open the lid and add 1 ice cube or cold water. You will notice that the chickpeas has been pureed but the texture will be grainy. 

Now close the lid and repeat the above step for 5-6 times more until the Hummus is smooth. 

Transfer the creamy smooth Hummus into a bowl or a plate and garnish with freshly chopped parsley, sprinkle of paprika. Generously drizzle some extra virgin olive oil.

Enjoy this luscious Classic Hummus with pita bread, chips or vegetables or simply spread it on a wrap! 

Jicama Fries with spicy seasoning

Jicamas ("Hee-kah-mah" or "Hick-ah-mah") are one of my favorites in salads. The crispy texture and hint of sweetness makes them perfect for the salads. I also like munching on them raw, just add some salt, lemon and red chilli powder to it and my snack time is sorted. I didn't think I can have Jicamas in any other way until a friend of mine mentioned to me that she loved sauted Jicama. So, I got a Jicama to saute it. But when I started peeling it, I felt a little adventurous and thought of trying to make some fries instead. Jicama fries are also called keto fries as they are low on carbs, yet they have a  great crunch to them.

Jicamas are root vegetables also known as Mexican Turnip. They are native to Mexico but are easily available in most grocery stores in North America. Jicamas have thick brown skin which is not edible but inside is white and crispy almost like an apple, just not as sweet. Also, it is very important to know that only the root of the Jicama plant is eatable; while the rest of the plant including the leaves, beans and anything else is toxic and must not be eaten in any form.

The root of Jicama plant which is edible (commonly referred to as Jicama) is very healthy. According to public sources, Jicamas are high in soluble fiber (6 gm/ cup) specifically "oligofructose inulin" which is a prebiotic that promotes growth of probiotics (good bacteria) in our body. These soluble fibers may help prevent diabetes and high blood cholesterol. Since Jicamas are high in water (85% - 90%) and fiber content, they help you feel full for longer period of time with fewer calories (50 cal/ cup). Jicamas are also low in carbs (11 gm/ cup) unlike potatoes, low in cholesterol and are fat free. They are an  excellent source of Vitamin A, C (antioxidant) and beta carotene. These are just few of many health benefits of this wonder root vegetable Jicama. They taste delicious whether you eat them raw or cooked. But when I have some time on hand, I like to eat them as fries. I season them with array of spices and flavors including turmeric that has anti-inflammatory properties. These fries are also great companion for movie time! You can have them with choice of your dip, ketchup, guacamole or cilantro dip. So let's get started...

Safety first!

• As mentioned above, only use the Jicama root and discard the rest of the plant as only the root is edible.
• Always peel the skin of Jicama. The skin is not edible. Be sure to peel the skin with a knife. I have tried peeling it with a peeler but it would only remove a thin layer, not the entire skin.
• Before you start peeling Jicama, cut the top and bottom first to help balance it on the chopping board. The flat surface and flat bottom will ensure that Jicama is not rolling on the board or slipping through your grip.

Additional notes/ Tips

• Alternatively, you can buy pre-cut Jicama from the store but it's little bit pricey. I rather just buy whole Jicama and peel.
• I have air fried the fries but you can also bake them in oven. I have given baking instructions below as well.  
• Adjust the level of spice in the seasoning per your need. If you don't like spicy fries, just reduce the amount of red chilli powder to suit your flavor buds. 

Prep time - 10 minutes
Cook time - 50 minutes 

Ingredients


1 Medium Jicama  
1 Tbsp olive oil/ vegetable oil
1/4 Tsp turmeric powder
1/2 Tsp chili powder or paprika
1/4 Tsp black pepper powder (optional)
1/4 Tsp cumin powder
1/2 Tsp black salt
1/2 Tsp salt (to taste)

1/2 Lemon

Salt for boiling
 

Instructions

First and foremost, start boiling water in a big stockpot (fill it up half way). 

Now start peeling Jicama's skin with a knife and be sure to remove the entire thick layered skin.

Evenly slice the Jicama. I sliced it into pieces about 1/4" thick. 

Add the sliced Jicama into the stockpot. Add some salt and boil them for about 25-35 minutes until they become tender.

While Jicama slices are boiling, preheat oven at 425°F if baking in oven. 

When fries become tender (see picture below), strain the water and transfer the boiled fries in a large mixing bowl. 

Add oil and all the dry ingredients (spices) in the bowl and coat the fries evenly with the seasoning. 

                             

For Oven - Now line baking tray with foil or parchment paper and lightly grease it with oil. Evenly spread the boiled and seasoned Jicama slices without crowding them. This would prevent them from becoming soft with steam. Bake for about 35-40 minutes until fries are golden brown or the desired texture is reached.

For Air fryer - Evenly spread the boiled and seasoned Jicama slices on the air fryer tray without crowding them. This would prevent them from becoming soft with steam. Air fry them for about 20 minutes at 425°F until the fries turn golden brown or desired texture is reached. 

Remove from oven and serve with your favorite dip (ketchup or chutney)! I highly recommend topping the crispy fries with dash of lemon juice for a little zesty twist. Enjoy these healthy fries without any guilt !